Warming up and cooling down are very important aspects of exercise. Passive stretching has not been shown to reduce injuries. In fact, there is some evidence that passive stretching can increase your chances of injury. Examples of passive stretching are leaning forward at your waist to try and touch your toes, whether sitting with your legs out straight in front of you or standing. This type of stretching should always be avoided. Active stretching, however, is excellent before and after your exercise routines to help loosen and clear your muscles. It is the safest and most effective way to stretch.

To do any active stretch, contract or tighten the muscle(s) opposite the muscle(s) you want to relax or stretch. For example, if you want to stretch the muscles on the front of your upper arm (biceps), you tighten the muscles on the back of your arm (triceps). This is easily done by straightening your elbow as hard as you can without cramping. Conversely, if you want to stretch the muscles on the back of your upper arm, you tighten the muscles on the front of your arm. In other words, bend your elbow as hard as you can without cramping.

This same principle applies to any muscles anywhere in your body. For example if you wish to stretch your muscles on the back of your legs (hamstrings, gastrocnemius, etc.), sit with your legs straight out in front of you. Tighten your abdominal and gluteal (buttocks) muscles so your upper pelvis tips back. Hold this pelvic tuck without holding your breath. Next, tighten the muscles on the front of your upper legs (quadriceps) by pushing your legs down to the floor as hard as you can without cramping. Then, bend your ankles and pull your toes toward your head (tibialis anterior, etc.) while reaching toward your toes with both hands. You will definitely feel a strong stretch along the entire length of the backs of your legs. Use this principle of active stretching to relax and loosen any muscles anywhere in your body after you exercise.

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